908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

06/19/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (05 Reps EOMOM for 12 Minutes ) Workout of the Day 06/04/17 CrossFit.com (AMRAP – Reps) 5 Rounds for Reps: 1 Minute of Sumo Deadlift High-pulls 1 Minute of Push Presses 1 Minute of Calorie Row...
READ MORE

beasts 6/19/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Deck of Cards Skeeter’s Nutrition What is exercise? Why is it important? Skill Work Ground to Overhead with Plate Med Ball Squats Workout of the Day Tabata- 3 songs – Ground to Overhead (10/5)...
READ MORE

06/18/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Load a barbell and increase load as able. Romanian Deadlifts (RDL) (10 Reps EOMOM for 10 Minutes ) https://youtu.be/XowKMitOVNc?t=552 Workout of the Day Pick your Poison Grace (Time) For Time: 30 Clean and...
READ MORE

06/16/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) Partner Workout 2 Rounds of.. 0:00 – 2:00 Max Synchronized Wall Balls (20/14, 10/9) 2:00 – 4:00 Max Pull-Ups 4:00 – 6:00 Max Alternating Box Jumps (24/20)...
READ MORE

06/15/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Odd Minutes: Complete 05 Shoulder Presses AHAP Even Minutes: Complete Max Unbroken Set of Push-ups (Rx+=Diamond Push-ups) Shoulder Press (05 Reps EOMOM for 12 Minutes ) Push-ups (Max Unbroken Set EOMOM for...
READ MORE

beasts 6/14/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Partner Warmup Skeeter’s Nutrition Review Rules Skill Work Forward Roll Workout of the Day Obstacle Course for Rounds- Forward Roll Over the Hurdles Around the Cones Crab Walk Log Hops Game Pizza Carry
READ MORE

06/14/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day 50 Shades of Burn (Time) For Time 50 Overhead Static Lunges (L/R=2, 45/35) 50 Calorie Row 50 Burpees 50 Back Squats (45/35) 50 Overhead Static Lunges Candy (Time) 5 Rounds for Time: 20 Pull-ups 40...
READ MORE

06/13/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning 1000m Row + 400m Run (Time) For Time: Max Effort 1000m Row immediately into a max effort 400m run Workout of the Day Metcon (4 Rounds for reps) Tabata! Complete 8 rounds of work – 20 Seconds of work...
READ MORE

beasts 6/12/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up You Pick- 15 down to 1 Movements Skeeter’s Nutrition Skeeter’s Lil Beast Rules Skill Work Squat– What makes a squat great? Workout of the Day 8min AMRAP Sprint to barn and back 8 Squats Bear...
READ MORE